Big Little Goals Health and Fitness Coaching

Well, it happens! 😂😅🤣

Also just makes you feel strong in mind, body and spirit and helps you take on the world and all it’s challenges. Stay strong ladies🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Did you know that Lifting Heavy Sh*t gives you better blood pressure control?

Heavy lifting improves your cardiovascular health. For years, the conventional wisdom was that you lift for your muscles and do cardio for your heart. But resistance training is good for your heart too. It increases your vascular compliance (your blood vessels dilating and constricting more readily), giving you better blood pressure control, better blood flow to and from your muscles, and better blood flow to and from your skin. Improvements in vascular control are important during menopause because as estrogen declines, your risk for cardiovascular disease goes up. These improvements can also help with hot flashes.

*t

I stand with you.

I love this perspective. A great way to reframe our thoughts around body image

One tip I always give to women I have coached to help them adapt to their changing physiology for optimum performance is to: Rethink your relationship with weight.

Thinking negatively about your weight day in and day out can keep you from feeling and performing your best. This is especially important if you participate in a sport, like cycling or running, that is power-to-weight-based, meaning that it rewards athletes who can produce a lot of power for every pound of body mass.

Getting stronger also improves your confidence and body image. One study of more than 340 women, average age 62, found that participating in a strength training program significantly improved their body mage, personal satisfaction, and health-related quality of life.

Yeah! Why not?

I’ve been doing a lot of work lately around training women as we age and the importance of programming correctly for peri menopause and beyond. This week I did some up -skilling in the area of functional fitness. If you’re not sure what that is, it’s basically about training body movements instead of isolated muscles. This is what’s going to give you strength, muscle mass and improved cardio respiratory fitness that assists with maintaining your quality of life as you get older. It’s training your body to perform everyday movements safely and efficiently. Personally, this is my preferred style of training. It fits in well with my combined love of strength training and yoga, ensures I get variety in my training and can be done anywhere. According to doctors we don’t have anything that comes close to it to promote quality of life as we keep enjoying our individual journeys around the sun😊

'We simply don't have other interventions that come close to that': Dr Peter Attia's advice for ageing better US physician Peter Attia argues that we put too much thought into extending longevity, and not enough into making the last years of our lives healthy and happy ones.

Love, love, love strength training. As a women in the menopause transition stage it has done wonders for my overall wellbeing. It is what inspired me to go out and complete my PT qualifications and be able to inspire and help others to reap the benefits. Throw in some mobility and a bit of cardio and you won't look back. For anyone who feels like they might benefit from this ( by the way, that's everyone) feel free to get in touch. Happy lifting everyone.

Resistance training triggers hormones that increase abdominal fat burning.

When women come to me wanting to change their body composition, I direct them straight to the weight room. Contrary to the old “cardio to burn fat” “resistance training to build muscle” dogma that mainstream fitness magazines dished out for decades, resistance training is superior for burning fat–especially belly fat.

I recommend that all women strength train at least twice a week, regardless of age! Young women should incorporate lighter weight/higher repetition through a full range of motion and movement patterns to help with body composition and biomechanical changes that occur with puberty. Women in their reproductive years should look to power and hypertrophy training to improve body composition, bone density, and overall strength. Women in the menopause transition and beyond should prioritize strength-power training in their exercise routine, as hormonal changes make it harder to maintain muscle mass and strength (and the hormone changes increase belly fat storage). Strength training is looking to be the cornerstone and foundation across ages for optimizing body composition and health.

#​LHS #​LiftHeavy

How to Power Your Way Through Menopause Dr. Stacy Sims discusses the importance of building and maintaining power through the menopause transition using heavy strength training, sprint style high intensity interval training, and plyometrics.

Such a powerful tool. I’ve seen some very special ladies in my life do exactly this lately. They’re awesome, inspiring and really know how to make things happen for themselves.

🔥🔥🔥

During COVID lockdowns I kept myself busy doing a Diploma of Sustainable Living through University of Tasmania. My major area of study was "Wellbeing and Health to Promote Sustainable Living". The study was closely aligned with the United Nations Sustainable Development goals and really sparked my passion for the importance of creating resilient communities through promoting good health. One of my objectives with Big Little Goals is to promote physical activity and maintaining good health as an important contributor to a more sustainable world. I know it's boring but if you pay taxes then consider this: According to the WHO Global Action Plan on Physical Activity "The global cost of physical inactivity is
estimated to be INT$ 54 billion per year in
direct health care, in 2013, with an additional
INT$ 14 billion attributable to lost productivity.
Inactivity accounts for 1–3% of national
health care costs, although this excludes
costs associated with mental health and
musculoskeletal conditions".

Let's all get moving just a little bit more 🚶‍♀️🚶

The science is in ladies….get lifting. As we age, we naturally lose muscle mass. The impact of this loss of muscle mass can be devastating to our health and quality of life. We don’t have to be powerlifters but we do need to move our bodies in a safe fun and effective way🏋️‍♀️.

The fact is, everyone - both men and women - naturally loses muscle and strength with age. If you do nothing to stem that loss, you can expect to lose up to 8 percent of your strength each decade after your fortieth birthday, and that accelerates after age 60.

The years around menopause can make this worse, as estrogen is essential for muscle stem cell function and maintenance and is also a main driver of strength through nerve stimulus of muscle fibers!

Now is the time to lift heavy sh*t! to build and maintain muscle quality and preserve balance, coordination, and proprioception for daily tasks!

https://bit.ly/3HMAVF4

Lesson in embracing the change